Diet

Read this first Diets

This will give you a rough idea of what foods are “good” vs. “bad.” Though these are not really absolutes. Ideally you want to be eating “clean" meaning things that are good for you and your body can use to make muscle (chicken breast with no skin instead of pizza, cutting out refined sugars/gross carb stuff, etc ). Also it is very important to drink plenty of water throughout the day, forget the sodas.

Next figure your maintence calories:

Go to body fat calculator and figure up you body fat percentage (ignore the rest for now).

[RMR (Resting metabolic rate) X Activity Factor] + Thermic Effect of Food= Maintenance Calorie Intake
{[10 x (LBM in lbs) + 500] X Activity Factor} + (TEF)

Where RMR = 10 x (LBM in lbs) + 500

And Activity Factors =
1.2-1.3 for Very Light (bed rest)
1.5-1.6 for Light (office work/watching TV)
1.6-1.7 for Moderate (some activity during day)
1.9-2.1 for Heavy (labor type work)

TEF (thermic effect of food)= 10-15% X RMR


so 150 lbs of lean body mass for a moderately active person = [10 x 150 + 500] X 1.6 + .10(10 x 150 + 500) = 3400 calories

If you are cutting you should intake about .85 X your maintence calories or 2890 in the example above.

Your protien intake should be around 1.5 grams per lb of lean body mass. For the above example this would be 225g per day.

You protien and calories for the day should be split into 5-6 smaller meals throughout the day. Each meal should have some protein.

To key to getting your diet fixed, is preparation. If you have lots of good food sitting around and no shitty food, you’ll be less likely to eat shitty food.